Demonstration video
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Get my programHow to do the pausing ohs (3 positions) with barbell
Instructions
- Stand with feet shoulder-width apart, barbell overhead with locked elbows.
- Descend into the squat until parallel; pause for 5 seconds (Pause 1).
- Continue to the bottom position; pause for 5 seconds (Pause 2).
- Ascend to 3/4ths of the way up; pause for 5 seconds (Pause 3).
- Return to full standing position to complete the rep.
Technical Tips
- Keep core braced and chest upright throughout all pauses.
- Ensure knees track over toes to maintain stability.
- Actively press the bar overhead to engage shoulders and upper back.
Breathing Tips
- Inhale before descending.
- Hold breath during each pause to maintain core tension.
- Exhale forcefully when returning to standing.
Medical restrictions
- Shoulder impingement
- Lower back injuries
- Knee instability or severe osteoarthritis
- Limited ankle mobility
Description
The Pausing Overhead Squat (3 Positions) with Barbell is an advanced squat variation used to improve strength, stability, and positional endurance throughout the squat range. It involves pausing at three distinct positions – parallel, bottom, and three-quarters up – each for five seconds to build superior control and mobility under load. This exercise enhances motor control, increases time under tension, and challenges shoulder stability, making it a highly effective drill for Olympic weightlifters, CrossFit athletes, and advanced trainees seeking improved squat depth, mobility, and overhead strength. The overhead bar position also demands exceptional core stability and upper back engagement to maintain posture and prevent forward collapse. Regular integration of this squat variation promotes confidence under heavy loads and prepares athletes for efficient snatch receiving positions, while developing robust lower body and trunk endurance essential for powerful lifts and safe movement mechanics.
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Description
The Pausing Overhead Squat (3 Positions) with Barbell is an advanced squat variation used to improve strength, stability, and positional endurance throughout the squat range. It involves pausing at three distinct positions – parallel, bottom, and three-quarters up – each for five seconds to build superior control and mobility under load. This exercise enhances motor control, increases time under tension, and challenges shoulder stability, making it a highly effective drill for Olympic weightlifters, CrossFit athletes, and advanced trainees seeking improved squat depth, mobility, and overhead strength. The overhead bar position also demands exceptional core stability and upper back engagement to maintain posture and prevent forward collapse. Regular integration of this squat variation promotes confidence under heavy loads and prepares athletes for efficient snatch receiving positions, while developing robust lower body and trunk endurance essential for powerful lifts and safe movement mechanics.
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